The essential vitamins and minerals to take at every age

The ones the doctors actually recommend.

Most of us should be able to get all the vitamins and minerals we need by eating a healthy, well-balanced diet, but there are some instances, particularly as we get older, when we may need a little extra boost.

We spoke to Dr Riccardo Di Cuffa, Director and GP at Your Doctor and Dr Petra Simic, a GP from Bupa UK to find out what supplements they would recommend and at what stage in our lives we should consider taking them.

At all ages

Vitamin D Vitamin D is the only supplement the government advises everyone to take. In July 2016, Public Health England (PHE) and the Scientific Advisory Committee on Nutrition (SACN) released new guidelines on the vitamin, recommending that everyone over the age of five should consider a daily supplement containing 10 micrograms (mcg), particularly from October to March when we don't get enough vitamin D from sunlight - and potentially even in summer if sunlight is scarce.

Children aged one to four should be given a daily supplement containing 10mcg, while babies under one-year-old, who are exclusively or partially breastfed, should be given a supplement containing 8.5 to 10 micrograms a day.

'The body needs vitamin D to absorb calcium,' explains Dr Riccardo Di Cuffa. 'Without enough vitamin D, one can’t form enough of the hormone calcitriol (known as the “active vitamin D”). The lack of vitamin D leads to insufficient calcium absorption from the diet. In this situation, the body must take calcium from its bones, which weakens existing bone and prevents the formation of strong, new bone.'

He advises: 'As a result of the low levels of sun in the UK, everyone over the age of one should consider taking vitamin D supplements of 10mcg per day. This is particularly important in autumn and winter.'

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People at a greater risk of insufficient levels of vitamin D are being advised to take the supplement all year round. 'People whose skin has little or no exposure to the sun i.e. those in care homes, or people who cover their skin when they are outside and people with dark skin, from African, African-Caribbean and South Asian backgrounds, may also not get enough vitamin D from sunlight in the summer,' says Dr Riccardo. 'They should also consider taking a supplement all year round as well.'

For those at-risk groups and for anyone who feels they aren't getting enough sunlight, a supplement like Fultium Daily D3 will deliver the exact daily dose of vitamin D (10mcg) recommended by the government's new guidelines.

In your 20s, 30s and 40s

Iron 'We all use iron stores in our bodies to make blood cells every day,' explains Dr Petra. 'Our red blood cells are replaced every 100-120 days through natural break down. Menstruation means that women lose additional blood on a regular basis, in addition to the normal red blood cell turnover. If they have particularly heavy or frequent periods, have a low iron diet or have recently been pregnant, they can become low in iron, which can lead to anaemia. Taking a multivitamin which contains iron can help prevent this.'

If you think you may be low in iron, always speak to your GP to get your iron levels tested before taking supplements.

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Folic acid ‘In the first 12 weeks of pregnancy, taking folic acid supplements significantly lowers the risks of spinal development problems in the infant,' explains Dr Petra. 'Women should consider taking a folic acid supplementation if they are considering conceiving, ideally for a few months before they stop contraception. They should continue taking it for at least the first three months of pregnancy.’

In your 50s

Calcium Women in their 50s could benefit from taking calcium. As Dr Petra explains: 'As women go through menopause, their oestrogen levels drop, which can affect their bone strength. This can be a problem for people with a family history of osteoporosis, those who smoke, those with a low body weight and those on restrictive diets, such as vegans.'

Omega-3 Dr Riccardo advises that, at this age, 'an important supplement for just about everyone is fish oil, which contains an omega-3 fatty acid that can help with everything, from cardiovascular health and brain functioning to arthritis and inflammation. There's no recommended daily dose in UK but it is suggested that you need approximately 500 mg and people are encouraged to eat oily fish (like salmon, sardines, herring, anchovies, trout and mackerel) at least twice a week'.

In your 60s+

B Vitamins Dr Riccardo explains: 'There are several types of vitamin B and they all have different functions within the body, including helping to break down energy from food, keeping the skin, eyes and nervous system healthy, and helping to form red blood cells. If you eat a well-balanced diet, including wholegrains and cereals, you should be getting all that you need. However, as we get older it becomes harder to absorb vitamin B12, which is found in cod, salmon, cheese, eggs and some fortified cereals.

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'People who are deficient are at increased risk of anaemia and neurological problems such as memory loss. Eating fortified breakfast cereals, yeast extract and meat can help with this. Alternatively, you could take a supplement: doses of 2mg or less per day are unlikely to cause any harm.'

Understanding bone health and the role of vitamin D is important for everyone. Find out why at fultiumdailyd3.co.uk – or talk to your pharmacist.

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